Tag Archive for: how to break a weight loss plateau

Get Through Your Fasting Weight Loss PLATEAU – New Research that Works

Get Through Your Fasting Weight Loss PLATEAU – New Research that Works

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References

https://pubmed.ncbi.nlm.nih.gov/28747330/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3873760/
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0025929
https://academic.oup.com/ajcn/article/101/6/1320S/4564492

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Maintenance Protocol: How to KEEP the Weight Off

Maintenance Protocol: How to KEEP the Weight Off

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Maintenance Protocol: How to KEEP the Weight Off

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Questions that will be answered within this video:
– What is Protein Sparing Modified Fasting?
– How can Protein Sparing Modified Fasting be used to break weight loss plateaus on keto?

References

https://pubmed.ncbi.nlm.nih.gov/2613405/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1646394/

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Stalled Weight Loss Despite Intermittent Fasting

Stalled Weight Loss Despite Intermittent Fasting

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Stalled Weight Loss Despite Intermittent Fasting

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Has your weight loss stalled—even while doing intermittent fasting? Here’s how you can address the problem.

Healthy Ketogenic Diet and Intermittent Fasting:

Insulin Resistance:

DATA:

Amino Acid Blend:

Timestamps
0:00 Stalled weight loss despite intermittent fasting
0:16 Starvation, evolution, and intermittent fasting
0:46 How fasting benefits your health
3:17 Signs of high insulin
4:04 The 8 things to keep insulin down
9:23 Macros vs. micros
14:33 Final thoughts

In this video, I want to talk about what to do if you stalled when doing intermittent fasting. I get this question a lot from my viewers and guests on my live show, and I wanted to create this video to cover all of the basics.

Our bodies have been evolving for hundreds of thousands of years. Starvation has played a part in this process. Starvation is a risk to your survival. Humans have gone through a lot of periods of starvation. We’ve developed and adapted certain mechanisms to help us survive.

When you start fasting, signals are sent to the brain to let it know that food is scarce. Your hormones and cells then adapt and become more efficient.

During fasting, the body starts to tap into your fat stores.

For survival purposes, your body wants to stay fat so that it maintains energy to use during periods of starvation.

1 lb of fat is the equivalent of 3,500 calories. So just eat fewer calories and exercise more, right? Wrong! Traditional weight-loss tactics rarely work.

Your metabolism plays a massive role here. Hormones will slow down your metabolism if you eat less, which can cause you to gain weight.

Fasting helps you get rid of your glycogen reserve—which is stored glucose and water.

The key hormone that keeps your body at a stall is insulin. If you have high insulin, you cannot lose fat. If it’s low, you can lose fat.

Focus on lowering your insulin, and you will have a much easier time losing weight.

A simple way to tell if your insulin levels are high is if you have a very strong appetite. If your insulin levels are low, your cravings go away.

If you can’t go a few hours without getting hungry, you have high insulin and insulin resistance.

The following 8 things will help you keep your insulin low. I put them in order of effectiveness.

1. Fast longer (don’t eat unless you’re hungry)
2. Lower carbs (including hidden carbs)
3. Lower stress
4. Increase sleep (7-8 hours)
5. Decrease fat (75g)
6. Exercise
7. Avoid certain medications
8. Reduce insulin resistance

When you’re fasting, you want to eliminate all macronutrients (carbs, protein, and fat) but still have some micronutrients (vitamins, minerals, trace minerals, and amino acids).

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

Thanks for watching. I hope this video helps you fix stalled weight loss on a fast.

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My “Fat Surging” Technique to Lose the Last 15lbs

My “Fat Surging” Technique to Lose the Last 15lbs

My “Fat Surging” Technique to Lose the Last 15lbs

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My “Fat Surging” Technique to Lose the Last 15lbs

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Questions that will be answered within this video regarding how to break a weight loss plateau:

– How do you break a weight loss plateau?
– Why should you incorporate more fats into your diet?
– Should you have periods of consuming low fat?
– How do you balance periods of high fat and low fat for fat loss results?

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9 Reasons You’ve STALLED with Your Weight Loss (on Low Carb)

9 Reasons You’ve STALLED with Your Weight Loss (on Low Carb)

9 Reasons You’ve STALLED with Your Weight Loss (on Low Carb)

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9 Reasons You’ve STALLED with Your Weight Loss (on Low Carb)

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This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.

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Special Thanks to my team and Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student – for working diligently on research as well!

It’s important that I am honest and to say that this video does have a sponsorship from Perfect Keto, supporting them is a good way to support my channel!

There could be a ton of various reasons as to why you’ve hit a weight loss plateau. So in in this video, we will go over 9 MAIN REASONS YOUR WEIGHT LOSS IS STALLING! So, Let’s dive in and I’ll see you in the COMMENTS!!

Too Much Fat (especially before bed)

Some people greatly increase their fat intake and think it’ll speed up the fat burning processes, not knowing that fatty acid release is regulated

bHB can activate hydroxycarboxylic Acid Receptor 2 (HCAR2), a Protein Coding gene – among its related pathways are Peptide ligand-binding receptors and cAMP signaling pathway

HCAR2 activation by bHB (or other ligands) reduces lipolysis in adipocytes

Too Much Snacking

Regardless of the food you eat, there will be a hit, or elevation of some extent, on insulin – insulin inhibits hormone-sensitive lipase (HSL), hindering fatty acid mobilization

No Periodic Low Fat Periods

Upregulates when fatty acids liberated from tissue
Activates UCP (browning of white fat)

Fasting and PPAR-a

PPARα increases the expression of several genes, including those involved in lipid transport, β-oxidation, lipoprotein uptake, etc. Specifically, PPARα increases the expression of the fat transporter protein CD36 and uncoupling (fat-browning) protein UCP-2 to increase fat burning

Not Enough Veggies (Butyrate)

One paper all the way back from 1962 that showed how the (rat) liver can turn butyrate into beta-hydroxybutyrate (from here on, BHB), published in the Biochemical Journal. However, for the most part, and for practical purposes, it’s best to think of butyrate and BHB as separate.

The Journal of Functional Foods, 2017:

Butyrate is also a signaling molecule:

Induces the secretion of glucagon-like peptide 1, improving insulin sensitivity.
Increases BDNF levels, promoting neuronal growth and health in the brain.
Inhibits histone deacetylases (HDACs) to change gene expression.
Inhibits NFkB and activates regulatory T-cells to decrease inflammation.
Induces fibroblast growth factor 21 (FGF21) to increase beta-oxidation

Crossing the threshold of Carbs Just Barely

Results in blood sugar spikes

Focusing on Measuring Levels

Food increases the liver concentration of malonyl-CoA, inhibits carnitine acyltransferase I and reverses the fatty acid oxidation process

Inflammatory Foods (LPS related)

A lipopolysaccharide (LPS) is a molecule present on bacterial membranes. Our gut is full of bacteria with LPS but the mucous is preventing their contact with the gut lining.

However, the western diet is associated with higher gut permeability, decreased mucus production and therefore LPS can get into the bloodstream where it triggers a response.

If the gut barrier integrity is compromised continuously, LPSs are constantly leaking to the bloodstream and cause the low-grade inflammation.

Working Out on Full Stomach or with BCAAs in your System

Full Stomach

Study – British Journal of Nutrition

BCAAs

Stress

Stress (any stress) causes the release of cortisol. Cortisol raises blood sugar as part of the “fight or flight” response and, consequently, increases insulin. Insulin kicks you out of ketosis.

For an experimental example, in a study from the American Journal of Hypertension, researchers gave 6 male volunteers cortisol, 50 mg orally four times daily, for 5 days – insulin levels rose 36% from baseline.

Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:
z

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Your Keto Results have STOPPED – The Keto Wall

Your Keto Results have STOPPED – The Keto Wall

Your Keto Results have STOPPED – The Keto Wall

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all right let’s have some real talk and what happens to you after you’ve been on keto for three months the good the bad and the ugly I want to break down what’s going on inside your body and why you might be feeling good and why you might be feeling kind of bad okay because there’s a little bit of a fork in the road and it can determine how you end up feeling on keto when you’re three months in so let’s break it all down hey we’ve got new videos coming out just about every single day nowadays okay 7:30 a.m. Pacific time so if you like good health content just make sure you’re keeping it locked in here hit that red subscribe button and then that little bell icons gonna allow you to turn on notifications so you know whenever I go live or post a new video also after you watch this video go ahead and check out butcher box if you eat meat at all then you’ve got to check out butcher box grass-fed grass-finished meat delivered right to your doorstep and I kid you not it’s cheaper than the 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metabolizes energy does now have the capability of utilizing fat a lot easier so this tends to happen between six and eight weeks for most people okay so if you’re eating a good clean keto diet you’re keeping the carbs out of the equation as much as you possibly can then you’re going to achieve keto adaptation or fat adaptation generally in less than eight weeks some people it takes a little bit longer up to 12 now what happens to you when your fat adapted well all that really happens is you have a little bit of an increase in carnitine transfer age so basically what ends up happening is fats are able to mobilize into the cell a little bit easier you see right now your cells for lack of a better term are kind of rigid there they’re rigid and they’re only really accepting glucose when it’s there right in front of them so your cells as they are when you’re not in keto they accept glucose as glucose comes down the blood stream there’s a little product called glute 4 and this glute 4 transporter comes from the inside of a cell to the outside of a cell to allow glucose into the cell so basically your cell is like Fort Knox and it’s only gonna allow glucose in when glute 4 lets it in okay now when you’re in keto what ends up happening is your body starts accepting fats a lot easier so right now your cells are kind of resistant to fats they only just want to touch the glucose that’s let in by that glute 4 but as you get keto adapted your cells become a little bit more malleable for lack of a better way of saying it again okay that permeability of the membrane improves so that means that fat is able to transfer right into the mitochondria and do its job a little bit easier this is a really really good thing because this means that even if we’re not on keto our body has the ability to synthesize fats so here’s what’s cool when you are doing any kind of cardio or aerobic activity your cells are using fats okay whether you are in keto or not so if you get yourself kiddo adapted it just means that you’re going to be able to use more of that fat when you do cardio again whether you are keto or none okay there’s also a lot of things that change okay we found that the kidneys end up developing an ability after just a few months to process things a lot better a lot less likelihood of getting kidney stones simply has to do with the fact that your kidney becomes a little bit more efficient flushing out those minerals okay you don’t have the absorbing clump so you would normally get in the kidneys that cause those kinds of issues okay so we notice those kinds of effects but also we notice some powerful effects that occur within the brain after a few months on keto the blood-brain barrier sort of shifts a little bit you say normally the blood-brain barrier only allows a certain amount of ketones in well they find that once you’ve been on keto for a while that the blood-brain barrier sort of accepts more ketones in so the brain can literally start accepting more fuel additionally what ends up happening is your brain develops an ability to be dual-fuel and a lot more efficiently at least and what that means is it has the ability to utilize glucose and ketones and switch back and forth whenever necessary so if it needs ketones for certain portions of the then it uses those ketones if it needs glucose for certain portions of the brain it’s gonna use glucose so the brain develops the ability to switch back and forth really really easily now another really cool thing that happens is your cells within your muscles your actual muscle cells they develop the ability to process fat directly without it being converted into ketones okay so when you first start the ketogenic diet what’s gonna happen is you’re going to have your liver produce ketones from the fatty acids okay so you consume fat they get broken down into free fatty acids these free fatty acids go to the liver and get turned into ketones and then the cells use the ketones well what studies are starting to show is that muscle cells specifically in a fat adapted individual can actually use pure fatty acids this defies biology by so many means so many people will say that’s impossible like a cell cannot use a pure free fatty acid it has to be converted not true anymore okay actually can be done but only in a muscle cell as far as we know right now so that means they just got so much more efficient at utilizing fats so when we say your body’s using fat for fuel we can literally mean that your body’s using fat for fuel all this happening after being keto for three months that’s why I say just stick with it for three months now on the other end of the spectrum some people after three months on keto start feeling really cruddy okay it’s like the initial honeymoon period of keto goes away and they start feeling creditor than they did before in fact I can honestly say and working with thousands of different people that the attrition rate of keto gets pretty high after three months people get two three months four months and then they drop off they start going back to their old ways well I started investigating this and started realizing there’s got to be a reason why so many people fall off the bandwagon there okay and it doesn’t have to do with the fact that people just get tired of eating keto because keto is extremely sustainable and extremely fun to stick to and the people that have been doing it successfully have been doing it for years for the most part so what is it well it seems to be that if you’re going to start developing a nutrient deficiency it’s going to take about that long it’s going to take two to three months so what I mean by that is if you are doing keto wrong whereas you’re just doing nothing but dirty keto well here let me clear something up really quick dirty keto is not always bad okay dirty keto is when you’re eating just baked eggs and you’re eating just let us wrap fast-food burgers all the times okay look it there is a time and a place for it if you’re on the go and you need to stick keto but when you start making it your everyday that’s when you develop a problem and that’s where nutritional deficiencies start to develop so if you’ve been doing keto for two months you might start to notice that that is when you’re micronutrient deficiencies are going to come in so if you haven’t been getting a lot of veggies you haven’t been getting your minerals and you haven’t been hydrated what’s going on is you’re having this cumulative decrease of all these vitamins and minerals within your body it takes that amount of time for a nutritional deficit or deficiency to really kick in so that’s what’s happening so at three months the reason you might not be feeling good is it might just be the effect of not eating the right foods now the other big one is the omega-3 omega-6 balance and this I sound like a broken record because I talk about it all the time but those of you that are new to my channel or haven’t heard me talk about it this is gonna be interesting for you a lot of times if we’re eating nothing but low quality foods we’re eating or even things that are seemingly good quality but we don’t know they’re low call it like just meats that aren’t grass-fed or lower quality meats or things that lots of dairy is a perfect example what’s gonna happen is over time our Omega balance is going to shift we should be at roughly a one-to-one omega-3 to omega-6 ratio in our bodies now if we are consuming a bunch of omega-6 is in the way of dairy in the way of grain fed meats and things like that eventually that’s going to accumulate within our body but it’s not gonna happen overnight it’s not like you’re gonna go and eat a ribeye steak from you know Walmart and instantly feel bad no it’s going to be a cumulative effect build up and build up and build up to the degree of about three months so I’ve actually coined this term as the keto wall and I’ve talked about it in some ads and I’ve talked about another things before but the keto wall really is sort of this proverbial wall that people hit at two to three months when they have this buildup of omega sixes in their body and they’re finally getting out of omega-3 balance you see you end up having anti-inflammatory effects of the ketones in the first place that caused this big big rush of anti-inflammatory activity in your body so lessens inflammation everything feels really really good and then as time goes on you have more and more and more of these omega sixes that are building up triggering an inflammatory response but to a certain degree you have ketones which are blunting inflam a right so you’re kind of going like this like this like this until finally the effects of the omega-6 is surpass what the ketones are able to blunt and that’s when you start feeling cruddy that’s when you start feeling lethargic and that’s when all of a sudden you’re like keto just isn’t working for me anymore I was losing weight but now I’m stalled out well obesity and being overweight in general is an inflammatory condition so if your body’s inflamed you’re gonna remain obese or you’re gonna remain overweight so what you need to simply do within that case is make a big state shift over to getting those Omega threes up and you might have to spend a period of time really mega dosing on the Omega 3 is whether it be through good quality fish oil or cod liver or super good high-quality wild-caught fish you have to make a concerted effort because you have to get that bump back up and then and only then will you start feeling good again then you need to limit your dirty keto instances down to probably one or two times per week at the most and really try to eat as you normally would for a clean style of eating but just keep the carbs out of the equation don’t overthink the fats don’t overthink the proteins just get your micronutrients and get your veggies in get what you need to keep your body in balance because otherwise you’re going to continually hit that keto wall every three months when those omega sixes creep back up and when the micronutrient deficiencies kick back in that’s the trick to keeping it long and healthy with the ketogenic diet now if you want to learn more about what’s actually happening inside your body after a few months of keto after three months after six months after a year then post out in the comments section below I’m having to do videos like that and be able to expand a little bit more and what’s actually happening within the body as always keep it locked in here in my channel and I’ll see you in the next video [Music]

This Post Was All About Your Keto Results have STOPPED – The Keto Wall.
Your Keto Results have STOPPED - The Keto Wall

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Your Keto Results have STOPPED – The Keto Wall

All right, let’s have some real talk in what happens to you after you’ve been on keto for three months? The good, the bad and the ugly. I want to break down what’s going on inside your body and why you might be feeling good and why you might be feeling kind of bad. Okay? ‘Cause there’s a little bit of a fork in the road and it can determine how you end up feeling on keto when you’re three months in. So let’s break it all down.

All right, so the first thing we need to look at overall is how long does it take for your body to get fat adapted? I’ve done videos on fat adaptation before, but let me make it very, very simple. Fat adaptation is simply where your body becomes used to running on fats. Now let me say this, once your body is used to running on fats, or used to utilizing fats rather, you don’t have to necessarily be in ketosis to continue to reap the benefit of your cells using fats.

Now, full disclaimer. Once you go off of keto, you can’t just magically burn all of the fat. But what I do mean is that your mitochondria, the powerhouse inside your cell, the part that actually metabolizes energy, does now have the capability of utilizing fat a lot easier. So this tends to happen between six and eight weeks for most people. So if you’re eating a good, clean keto diet and you’re keeping the carbs out of the equation as much as you possibly can, then you’re going to achieve keto adaptation or fat adaptation generally in less than eight weeks.

Some people, it takes a little bit longer, up to 12. Now, what happens to you when you’re fat adapted? Well, all that really happens is you have a little bit of an increase in carnitine transfer rate. So basically what ends up happening is fats are able to mobilize into the cell a little bit easier. You see, right now your cells, for lack of a better term, are kind of a rigid. They’re rigid and they’re only really accepting glucose when it’s there right in front of them. So your cells as they are, when you’re not in keto, they accept glucose. As glucose comes down the bloodstream, there’s a little product called glute four and this glute four transporter comes from the inside of a cell to the outside of a cell to allow glucose into the cell. So basically your cell is like Fort Knox and it’s only going to allow glucose in when glute four lets it in.

So when you first start the ketogenic diet, what’s going to happen is you’re going to have your liver produce ketones from the fatty acids. So you consume fat, they get broken down into free fatty acids. These free fatty acids go to the liver and get turned into ketones and then the cells use the ketones. Well, what studies are starting to show is that muscle cells, specifically in a fat adapted individual, can actually use pure fatty acids. This defies biology by so many means. So many people will say that’s impossible. A cell cannot use a pure free fatty acid. It has to be converted.

Not true anymore. Actually can be done. But only in a muscle cell as far as we know right now. So that means they just got so much more efficient at utilizing fats. So when we say your body’s using fat for fuel, we can literally mean that your body is using fat for fuel. All of this happening after being keto for three months. That’s why I say just stick with it for three months. Now, on the other end of the spectrum, some people after three months on keto start feeling really cruddy.

It’s like the initial honeymoon period of keto goes away and they start feeling cruddier than they did before. In fact, I can honestly say in working with thousands of different people, that the attrition rate of keto gets pretty high after three months. People get to three months, four months, and then they drop off.

So what you need to simply do within that case is make a big state shift over to getting those Omega 3s up. And you might have to spend a period of time really megadosing on the Omega 3s. Whether it be through good quality fish oil or Cod liver or super good high quality, wild caught fish. You have to make a concerted effort because you have to get that bumped back up and then and only then will you start feeling good again.

As always, keep it locked in here on my channel and I’ll see you in the next video.

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